CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Dynamic 10 Minutes CFN (No Measure)
(Coaches Choice)
2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.
Karaokee 2
Arms Up Lunge with Twists 2
High Knees 2 (dollar every step)
High Kicks 1
Quad Stretch 1
High Skips 2
Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)
Butt Kicks 1
Side Shuffles 2
Runs 2-4
10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees
– Arm Circles/Crosses, Wrist circles
Weightlifting
Weighted Strict Pull Ups (5 x 3 AHAP or partner Pull ups 5+)
*Super set the First 3 Sets with
1-Arm OH DB Walking Lunges 8 left arm/8 right arm
Weighted Pull-ups (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
3 Rounds:
400m Run, 25 T2B/V-Ups
THEN
Max Rounds:
800m Run, 20 GHD Sit-Ups
– (40 Butterfly Abmat Sit Ups w/ DB 30/20)
Accessory Work
JACKED STREET:
– Biceps, Triceps, Shoulders, Butt Stuff: Anything you want a little more work on.
Cool Down/Stretch
Stretch it out!